MANGANESE
You get a lot of bang for your buck from this mineral and don't need much in order for it to help your body produce energy, metabolize fat and protein, keep your nerves and immune system healthy, promote normal bone growth and regulate your blood sugar. Your joints love it because it is used in the formation of cartilage and synovial fluids. Manganese helps vitamin E and B1 do their job and works quite well if taken with a B-complex of vitamins to promote a feeling of overall well-being. Because you don't need much of this little powerhouse, a deficiency in manganese is rare.
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SOURCES
Avocados, nuts, seeds, seaweed, whole grains, blueberries, egg yolks, legumes, dried peas, pineapples and green leafy vegetables. Herbs containing manganese include alfalfa, chamomile, dandelion, ginseng, lemongrass, parsley, peppermint, raspberry and rose hips.
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DEFICIENCIES
A deficiency could lead to atherosclerosis, confusion, convulsions, eye and hearing problems, heart disorders, high cholesterol, hypertension, irritability, memory loss, muscle contractions, pancreatic damage, profuse perspiration, rapid pulse, tooth-grinding and tremors.
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CAUTIONS
Manganese may inhibit the absorption of iron, copper and zinc. However, high intakes of antacids, magnesium, calcium, iron, copper and zinc may inhibit the absorption of manganese. Manganese is essential for people with iron-deficiency anemia. No side effects or toxic effects have been reported for manganese. However, check with your health care professional if you notice any unusual effects while you are taking it. A long-term lack of manganese may affect your body's ability to fight cancerous cells. Children who have a severe deficiency in manganese may suffer from deafness, blindness or paralysis.
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